Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	3.6% 104kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	52.4% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	165% 215g	130g per day for Men 19-50 years
Sugars	15.4% 11g	43% 31.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	18.7% 13.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	50% 19g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	309% 2781μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	95% 381μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	6.55% 5.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	14% 141mg	89% 889mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.5% 2.36mg	166% 13.2mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	243% 5.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	11.4% 422g	4.3% 160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Carrots with Liquids and Salt vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Canned Carrots Solids and Liquids with Salt have 22.7 times more Vitamin A, 1.5 times more Vitamin C, 1.8 times more Vitamin E and 1.4 times more Vitamin K than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 28 times more Vitamin B1, 10.8 times more Vitamin B2, 11.4 times more Vitamin B3, 4.7 times more Vitamin B5, 10.5 times more Vitamin B9 and more Vitamin B12 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin B6 per 1 lb.
• Both Canned Carrots Solids and Liquids with Salt as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Carrots with Liquids and Salt vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Canned Carrots Solids and Liquids with Salt have 2.6 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 6.3 times more Calcium, 1.6 times more Copper, 5.6 times more Iron, 5.2 times more Magnesium, 2.7 times more Manganese, 7.7 times more Phosphorus, 66.8 times more Selenium, 1.9 times more Sodium and 4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, hamburger or hot dog, wheat/cracked wheat contain 11.7 times more Energy, 25.8 times more Fat, 29.8 times more Saturated Fat, 23.1 times more Omega 3, 28.7 times more Omega 6, 8.8 times more Carbohydrate, 2.8 times more Sugars, 2.3 times more Fiber and 20.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.